Don't pay too much attention to the throttle position - this depends very much on where the 0% base line is. In my book, it is 0% when the throttle plate is firmly shut, but some take it as base idle position (hence 0% at idle).

Instead, what is the MAF (in g/s) and fuel flow (in cc/min)? I'd expect around 20 and 4 resp.

In your service history, when was the last time the fuel filter changed? A partially blocked filter can cause this issue. Take a look at my video - that filter was defo the cause of some rough running in my son's Polo.

https://www.youtube.com/watch?v=8aZLTbG993Y&t=9s

There are of course other potential causes, such as a failing CoP unit or plugs, coked up valves, dirty air filter etc etc etc. Until you can confirm the basics are good, anythin else we come up with is pure guesswork.

Quick update on the fuel filter, I have been to the the car parts shop and they tell me that this is a lifetime part! Even the salesman was surprised it is a lifetime part!

Yes it will rev above 3k, what I'm trying to say is every time I change gear it's as though I'm not taking my foot off the accelerator when I press the clutch pedal to change gear and the revs briefly jump up to 3k and then drop steadily to idle.